The off season in field hockey is one of the most powerful windows of opportunity to improve your performance. With fewer fixtures, less technical-tactical demands, and more control over your schedule, it’s the perfect time to lay the physical foundations that will set you apart next season. VIDEO In this article, we’ll explore the purpose of off season training, show you how to structure your training week, and provide example sessions that combine fitness, strength training and conditioning work to improve your game. Whether you’re a club player, student-athlete or national-level performer, you’ll find actionable advice to take control of your training this summer. 1. The Purpose of the Off Season The off season is not a time to completely switch off—it’s a period for structured reset, repair, and rebuilding. Here’s what a high-quality off season should aim to achieve: a. Address Limitations in Your Performance The season exposes your physical gaps—perhaps you fatigue too quickly, lose physical duels, or struggle with repeat efforts. The off season is the time to turn those weaknesses into weapons. b. Correct Muscle Imbalances and Injuries Lingering aches and imbalances from a long season can lead to injury if left unchecked. Use this period to implement strength and mobility work to restore balance and build tissue resilience. c. Maximise Your Personal Strengths Elite hockey is about repeatability. If speed is your strength, become more explosive. If endurance is your edge, make it more sustainable. The off season allows you to focus on what makes you unique. 2. How to Structure Your Off Season Training Week A well-structured training week is what turns intention into progress. The goal is to train with enough volume and intensity to develop key qualities, but with enough rest and variation to recover. Training Week Template (3 High Days, 4 Low Days) Monday: High Day – Strength Training (Lower Body) + Conditioning Intervals Tuesday: Low Day – Mobility + Optional Technical Session Wednesday: High Day – Strength Training (Upper Body) + Sprint Work Thursday: Low Day – Light Mobility + Recovery Friday: Low Day – Optional Conditioning or Activation Saturday: High Day – Strength (Full Body) + MAS Intervals Sunday: Low Day – Total Recovery Guidelines 3-4 strength sessions per week focused on compound lifts, unilateral work, and trunk strength. 2-3 conditioning sessions per week to build aerobic and anaerobic capacity. 1 full rest day minimum (Sunday recommended). Mobility and activation done on most low days to aid recovery and movement quality. 3. Example Sessions & Training Structures Let’s break down what quality off season training looks like. Below are three sample sessions that you can rotate within your week. A. Strength Training Session (Lower Body Focus) Warm-Up Glute bridges x 10 Lunge with rotation x 5/side Pogo jumps x 20 Main Strength Block Trap Bar Deadlift – 4 sets of 5 Bulgarian Split Squat – 3 sets of 8/leg Nordic Hamstring Curls – 3 sets of 4-6 Accessory & Core Banded Lateral Walks – 2 x 12/side Hanging Knee Raises – 3 x 10 B. Conditioning Session (Repeat Sprint Ability) Session Goal: Build high-speed repeatability Session Format: 6 x 30m sprints with walk-back recovery 3 sets of 8 x 20 seconds on, 40 seconds off @ 105-110% MAS 3 minutes rest between sets Total Distance: ~3-3.5km C. Strength + Conditioning (Full Body Power & MAS) Strength (Power Focus) Hang Power Clean – 4 sets of 3 Front Squat – 4 sets of 5 Landmine Press – 3 sets of 6/side Conditioning 1km intervals x 4 @ 90-95% effort, 3 mins rest Total Running Volume: 4km Session Time: ~75 minutes 4. Training Principles for Long-Term Progress To get the most from your off season, follow these principles: a. Progressively Build Volume Avoid sudden spikes in training load. Increase total running and strength volume by no more than 10-15% per week. b. Deload Every 3-4 Weeks Plan a lower volume/intensity week every 4th week to allow recovery and supercompensation. c. Use ‘High-Low’ Scheduling Group hard sessions together on ‘high’ days and keep ‘low’ days for mobility or technical work. This optimises recovery and reduces injury risk. d. Prioritise Sleep and Nutrition Training only works if you recover. Aim for 8+ hours sleep and enough fuel to support muscle repair and adaptation. 5. Putting It All Together Maximising your field hockey off season training is about doing the right things in the right order . Fix your weaknesses Build your physical identity Structure your week to drive progress and recovery Use the time away from fixtures to become the fittest, strongest version of yourself Whether your goal is to make the first team, get picked for trials, or feel more confident on the pitch, your off season will determine your in-season success. Want Help With Your Off Season Programme? If you’re unsure how to apply these principles to your own schedule, check out our structured off season field hockey training programmes, customised to your goals, equipment and time.
